Reignite Your Running Motivation
There are days when lacing up your shoes feels as daunting as running a marathon—both literally and figuratively. If you’re asking, “How do I get my running motivation back?” or “How can I keep the momentum going?” you’re not alone. In this article, we explore strategies and holistic approaches that have worked for me, my clients, and other runners to help you regain running motivation and transform setbacks into stepping stones so that you finish your training strong and cross that finish line even stronger! Though there may not be one particular example that works for you, do use it as inspiration to create something that does work for you. Let’s get into it!
1. Embrace the Natural Rhythm of Motivation
Motivation is rarely a constant; it flows in waves influenced by our mental state, physical condition, and life circumstances. Recognizing that both highs and lows are part of your running journey is key. Research in sports psychology shows that motivation is driven by both intrinsic factors—like the personal satisfaction you feel when you conquer a tough route—and extrinsic factors, such as setting goals or receiving praise.
Many elite athletes and everyday runners alike experience off days. By acknowledging that setbacks are a natural part of the process, you allow yourself to bounce back with renewed excitement. I like to think of my running journey as a series of sprints and recoveries rather than a never-ending marathon.
Action:
Take five minutes today to jot down three intrinsic reasons as to why you love running. Reflect on how these reasons have driven you in the past, and remind yourself that the natural ebb and flow of motivation is a normal, even healthy, part of your progress. For me, remembering my why behind signing up for a race or training for a particular “fun run” (i.e., my 40th birthday fun run) is key in getting started on some mentally tough days.
Here are five intrinsic examples as to why you might love running. Remember, find what works for you:
Emotional Freedom and the Joy of Movement
Running often unleashes a rush of endorphins—the "feel-good" hormones—that create an exhilarating sense of euphoria. Many runners cherish the simple pleasure of movement, where every stride feels like a personal celebration of freedom.Mental Clarity and Stress Relief
The cadence of running can quiet the mind, offering a natural form of meditation. This is a big one for me! As you run, the steady pace and focus on your breathing allow certain worries to fade, leaving you with a clearer state of mind.Sense of Personal Empowerment
Each run is a personal challenge met and overcome. Whether it’s voluntarily pushing through a tough workout or simply sticking to a routine, the feeling of achievement can build a deep sense of self-confidence and empowerment, reminding you of your inner strength.Mindfulness and a Connection to the Present Moment
Running encourages you to be fully present—feeling the ground beneath your feet, noticing the changing scenery, and syncing with your body’s natural rhythm. This mindful engagement transforms a routine exercise into an opportunity to live in the moment.Self-Discovery and Personal Growth
Over time, running becomes a journey of self-exploration. It’s a chance to test your limits, learn about your resilience, and discover hidden strengths. This ongoing process of personal development can make running far more than just a workout—it becomes a vital part of who you are.
2. Adopt a Holistic Approach to Training
Running motivation is not just about the miles logged—it's deeply intertwined with your overall wellness. A holistic approach means considering every aspect of your life that influences your physical and mental state. Let’s take into consideration the following areas:
Sleep, Nutrition, and Recovery
Sleep: Let’s think of quality sleep as the secret ingredient that not only enhances your performance but also sharpens your mental resilience. A well-rested body responds better to training stresses and is more receptive to new challenges.
Nutrition: We often think about nutrition as calories but forget that a balanced diet fuels your body and allows it to perform at its fullest, improves your recovery, and boosts your energy levels. Consider your nutrition plan as the premium fuel that keeps your engine running efficiently.
Recovery: Regular rest days and active recovery techniques (like stretching or light yoga) allow your muscles to repair and grow stronger. This isn’t just about physical repair—it also gives your mind a chance to reset and refocus.
Mindfulness and Stress Management
Mindful Running: Transform your routine run into a meditative experience by focusing on your breath, the rhythm of your steps, and the sounds around you. This practice not only calms the mind but can also enhance your connection to the joy of running.
Stress Management: Incorporate techniques such as deep breathing exercises or gentle yoga into your routine. Reducing overall stress levels can remove mental roadblocks, making it easier to tap into your inner motivation.
Action:
This week, choose one area—improving your sleep routine, stress management, refining your nutrition, or trying a new recovery strategy—and commit to making a small, positive change. For example, establish a consistent bedtime routine or experiment with a new healthy snack before your runs.
3. Set SMART Goals to Boost Running Motivation
Goals act as a roadmap, giving your training a clear purpose and direction. The SMART framework (Specific, Measurable, Achievable, Relevant, Time-bound) is a proven method to help you set goals that are both inspiring and attainable.
Specific: Identify exactly what you want to achieve. Are you aiming to run a certain distance, improve your pace, or simply enjoy the process more?
Measurable: Track your progress through running apps or a dedicated journal. For my general clients, we use my training app. For my running clients who are training for a race or looking to create more intention in their running, we use another app called Final Surge. I can upload their workouts so that they sync to their watch and also be able to see their run following their completion. Being able to see such allows us to monitor their progress and make changes where needed. Measuring your progress provides tangible evidence of your improvement.
Achievable: Set realistic milestones that challenge you without overwhelming you. Often, we look at the end goal and consider it too far away, which causes us to lack confidence in our ability to achieve it and quit within 4-6 weeks of starting. Instead, creating small, incremental progress leads to long-term success. This also means giving yourself enough time to train for an event based on your current fitness level to reduce injuries, burnout, and any life events happening that may throw your training off (i.e., illness, work, family, etc.).
Relevant: Ensure that your goals align with your overall wellness vision. Your running objectives should complement your lifestyle and other health priorities — not the other way around!
Time-bound: Assign deadlines to your goals. This adds a sense of urgency, encouraging you to stay on track while also allowing flexibility as life unfolds. You might even create deadlines as stages of your training (e.g., one month, two months, etc.) where you check in with yourself and adjust what is and isn’t working for you so that you can continue moving toward that end goal!
Action:
Write down one SMART goal for your running this week. For instance, if you’re targeting a 5K run, break it down into weekly training milestones and commit to tracking your progress daily. Revisit and adjust your goal if needed—it’s all about progress, not perfection.
4. Mix It Up: Variety is Key to Sustaining Running Motivation
Monotony, doing the same thing repeatedly, can sap motivation—even for the most dedicated runners. Adding variety to your routine can not only keep things interesting but also challenge your body in new ways, helping prevent overuse injuries. My advice:
Explore New Routes: Changing scenery—from a familiar neighborhood to a scenic park or a trail—can inject excitement into your run. The novelty of a new environment can reignite your sense of adventure and curiosity. You might even pick an object in the distance (i.e., a water tower, mountain/hill, electric tower, or some other landmark) to run to. If you’re used to running from your front door, you might go for a drive, even if it is a few miles away, or try to pack some clothes and run from work. You might even check out a lock park, nature center, or something of similar nature. Either way, have fun with it! You might even take your run to the treadmill so that you can watch a particular television show, something specific on YouTube that gets you excited, and more. The options here are endless!
Vary Your Training: Experiment with different types of runs. Mix in interval training, tempo runs, or even an easy recovery jog. Each type of workout targets different energy systems and muscle groups, ensuring well-rounded fitness.
Join a Community: Whether it’s an in-person running club or an online group, sharing your journey with others can provide a social boost and add an element of accountability. The camaraderie and shared goals can be a powerful motivator.
Action:
Plan a new running route or try a different style of run this week. Consider inviting a friend or joining an online group to share the experience. Even small changes can make a big difference in keeping your runs exciting.
5. Leverage Mental Strategies for Lasting Running Motivation
Believe it or not, our mindset plays a crucial role in your running performance. Mental health (good or bad) can cause us to quickly get out there for a run, or the opposite, and have us curled up on the couch, unable to move. By having mental strategies in place, you can transform a challenging day into an opportunity for growth, ensuring that you stay focused and driven.
Positive Self-Talk: Our internal dialogue greatly influences our performance. Instead of succumbing to negative thoughts, consciously replace them with affirmations like “Every step makes me stronger.” Over time, positive self-talk can reframe your mental approach to running.
Visualization: Spend a few minutes visualizing your run. Picture yourself crossing a finish line or powering through a tough segment of your route. Many elite athletes use visualization techniques to boost confidence and performance.
Celebrate Small Wins: Recognize and celebrate every victory, no matter how small. Whether it’s a slight improvement in pace or simply the decision to go for a run on a tough day, each win builds momentum and reinforces your motivation.
Take Small Steps: On days that are tough for you, tell yourself, “I’m going to [walk or run] for 5-10min, but if I’m not feeling it, I’ll give myself grace and come back stronger tomorrow”. Oftentimes, those 5-10 minutes are just what the doctor ordered, and before long, you’ll be trucking along your run. You might even give yourself permission to do more run-to-walk intervals rather than running the entire time. This can also be a game-changer to your workout for the day! However, if this happens multiple days in a row, I highly recommend sitting down to discuss with your coach, friend, or yourself to figure out what’s taking place [stress, burnout, sleep deprivation, etc.] so that you can continue moving forward with your training.
Action:
Before your next run, set aside five minutes to close your eyes and visualize a successful workout. Write down a positive affirmation to repeat during your run—let this mental boost guide you through any challenging moments.
Some other positive affirmations might be:
"I am strong and capable—today's challenges won't hold me back."
"Every step I take helps me leave stress behind."
"I deserve this run; it's my time to reset."
"I'm in control of my body and mind right now."
"This run rebuilds my strength and focus."
"Every run is a step forward on my journey to success."
6. Overcome Common Roadblocks with Flexibility
Every runner faces obstacles—be it a rainy day, a busy schedule, or a nagging injury. The key to long-term success lies in adapting to these challenges rather than letting them derail your progress.
Plan Alternatives: Life is unpredictable, and having a backup plan is essential. When running isn’t feasible, explore other forms of exercise, such as cycling, swimming, the elliptical, or even a brisk walk. Cross-training not only keeps you active but also supports overall fitness.
Listen to Your Body: It's crucial to pay attention to your body’s signals. If you’re experiencing pain or fatigue, it’s better to rest and recover rather than push through and risk injury. Remember, recovery is part of the process.
Adjust Your Goals: Flexibility in your goals means understanding that life changes—and so can your running ambitions. Adapting your plans to fit your current circumstances is a sign of strength, not weakness.
Action:
Create a simple backup workout plan today. Write down one alternative exercise for days when running isn’t possible, and keep this plan handy. This way, you’ll always have a path forward, no matter what challenges arise.
7. Integrate Technology and Tools to Enhance Running Motivation
Modern technology offers a wealth of tools to keep running motivation high, including instant feedback, community support, and measurable progress.
Running Apps: Tools like Strava, Runkeeper, Final Surge, or Garmin Connect allow you to track your progress, analyze your performance, and set new challenges. Seeing tangible improvements can be incredibly motivating.
Audiobooks, Podcasts, and Playlists: Curate a selection of motivational podcasts or upbeat playlists that can keep you energized during your run. The right music or inspiring words can turn an ordinary run into an invigorating experience.
Virtual Challenges: Engage in online challenges or races. Friendly competition, even in the virtual world, can push you to go the extra mile and celebrate your progress with others.
Action:
Download or update your favorite running app and set a weekly challenge for yourself. Engage with an online community by sharing your progress—sometimes, the support and encouragement from fellow runners is just what you need to keep your motivation high.
8. Build Sustainable Habits for Lasting Running Motivation
True, lasting motivation comes from building sustainable habits rather than relying on quick fixes. Developing consistent routines creates a solid foundation that supports both your running and overall well-being.
Consistency Over Intensity: Regular, moderate workouts often yield better long-term results than sporadic, high-intensity sessions. Over time, even a short run can compound into significant progress.
Enjoy the Journey: Focus on the process rather than obsessing over outcomes. Enjoy the fresh air, the rhythmic cadence of your steps, and the opportunity for self-reflection during your runs.
Stay Curious: The world of running is vast—keep exploring new training methods, recovery techniques, and insights about your body. Continuous learning can empower you to adapt and evolve your routine.
Action:
Identify one small habit that supports your running—whether it’s a pre-run stretching routine, a post-run hydration ritual, or a mindful cool-down. Commit to practicing this habit daily for the next 21 days and observe how it enhances your overall running experience.
How I Can Help You Reignite Your Running Motivation
At Wellness with Joshua, my goal is to empower you with personalized coaching that integrates holistic wellness, evidence-based training, and a touch of humor to keep your running motivation alive. If you're ready to transform your running routine—whether you’re struggling to find your spark or looking to elevate your performance—let's work together to design a plan that fits your unique lifestyle and goals.
Contact me today for a personalized consultation and discover how tailored coaching, science-backed strategies, and ongoing support can help you not only regain but sustain your running motivation over the long term.
